Yes... It was in reference to eating sweets while... a woman is, uh...GoalGetter said:
"Celebrating with a nice merlot" -
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- Thread starter GoalGetter
- Start date
"Celebrating with a nice merlot" -
HAHAHAHAHAHAHAHAHAHAHHAHAHAHAHAHAHAHA!The Monkey Man said:"Celebrating with a nice merlot" -
OMFG. That is the BEST euphemism I"ve ever heard.
You are one funny monkey! hahaha! oh man...
Workout - August 16, 2005
Pullup Pyramid
1-2-3-2-1
RI: 10 seconds
Bench Press
65/8 x 3
65/6F
RI 30
Deadlift
115/8 x 2
125/8
135/8
RI 30
Rope Pulls, ONe Arm, Standing
#10 plate/8 x 4 each arm
RI 30
Skater Walking Lunges, holing 4lb Medicine ball overhead
48 steps x 2
RI 30
Face Pulls
17.5/15
22.5/15
25/15
RI 30
Sprints on the Rower
200m x 3 (48.9 sec, 48.4 sec, 50.1 sec)
RI : enough to catch my breath
Reverse Hypers off Bench
15 x 2
RI: quick pause to reset
Crunches
25
RI: 0
Crunches with One leg perpendicular to floor, other leg, straight and 2" off the floor
25 each side
RI: 0
Stretching
Pullup Pyramid
1-2-3-2-1
RI: 10 seconds
Bench Press
65/8 x 3
65/6F
RI 30
Deadlift
115/8 x 2
125/8
135/8
RI 30
Rope Pulls, ONe Arm, Standing
#10 plate/8 x 4 each arm
RI 30
Skater Walking Lunges, holing 4lb Medicine ball overhead
48 steps x 2
RI 30
Face Pulls
17.5/15
22.5/15
25/15
RI 30
Sprints on the Rower
200m x 3 (48.9 sec, 48.4 sec, 50.1 sec)
RI : enough to catch my breath
Reverse Hypers off Bench
15 x 2
RI: quick pause to reset
Crunches
25
RI: 0
Crunches with One leg perpendicular to floor, other leg, straight and 2" off the floor
25 each side
RI: 0
Stretching
this was an awesome workout. The deadlifts were sweet at 30sec rest interval with 10lb increases per set! Also, the fact that she was doing 135 for a set of 8 with 4 of those reps being a double overhand grip was cool as shit.
The rower rest interval was 60sec.
bench press technique is 100 times better than it was too.
The rower rest interval was 60sec.
bench press technique is 100 times better than it was too.
I like the look of that pullup pyramid (numerically)
Hi Ivonne,
I see your still working your ass off... looking forward to catching up with you.
I've been busy as hell, I'm now having to decline clients... I fricking love it!!!
Oh yeah... and we're adopting two more greyhounds, I will soon have a pack!!!
I see your still working your ass off... looking forward to catching up with you.
I've been busy as hell, I'm now having to decline clients... I fricking love it!!!
Oh yeah... and we're adopting two more greyhounds, I will soon have a pack!!!
aww schucks...P-funk said:
if it was an awesome workout it's because i had an awesome trainer pushing me through it.
Numerically it looks much better than it really was! I had to "jump start" most of those, and my form could improve a bit. But like it's been said a gazillion times, "The only way to get good at pullups is to do pullups." Right?The Monkey Man said:
WOW kerry! Turning down clients already!! that's GREAT!!!! I knew you'd kick ass at this.BritChick said:Hi Ivonne,
I see your still working your ass off... looking forward to catching up with you.
I've been busy as hell, I'm now having to decline clients... I fricking love it!!!
Oh yeah... and we're adopting two more greyhounds, I will soon have a pack!!!
You're insane taking on more dogs right now, but hey if it makes you and the family happy, then go for it!
How's rod doing?
GoalGetter said:
like hurdles. you can do them more frequently than you are. I mean pull ups you can try and say bang out 10 each day (besides days were you weight train) and just do them through out the day.....finish with a client?? Walk on over and hit up 2 pull ups. Just take a shit on the top floor bathroom....get over there and hammer out 2 more pull ups. Done eating? 2 pull ups! Shit numero dos. 2 more. End of the day 2 more makes 10.
When I was in boot camp there were bars
welded across the entryways to the chow hall
I got better at them -
welded across the entryways to the chow hall
I got better at them -
GoalGetter said:
Well so far it's been great, the gym has been going through a high turnover of um... incompetant staff and I'm one of few trainers left for both locations making me one hot commodity!
It's nice though, I'm feeling very appreciated and they are treating me like gold right now. I definately love what I do.Yes, more dogs = insanity, funny thing is the dogs are the least hassle of anyone else in the family!
Rod... he's doing good, he got over his crow issues! lol
He's pulled out of the show in November though too many injuries so I may do Masters Figure (yes, I will officially be able to enter the old fart category by November!) in that competition, just for shits and giggles and to try out a different approach to my contest prep and experiment with carb loading a little.
Looking forward to seeing you soon!!!!!
Workout(s) - August 18, 2005
Part 1: Trainer Competition Event at work
Long Jump:
6' 6"
Skateboard-Balance:
11 seconds (pathetic!)
Mini-Triathlon
(Versaclimber-250 feet, Rower-300 meters, Treadmill-1 mile):
12:32
Part 2: Studio Training
Hurdle Jumping
Well, in about 20 minutes i jumped it a total of four times. Better than ZERO times, I guess, but that is only about 1/8 the number of tries I gave it. I kept running at it and crashing or stopping right at it. Just like at the park. I will keep trying.
Jump Rope Intervals
15 minutes
This included 1-minute speed jump intervals, 1-minute high knees/alternating leg intervals, 1-minute butt kick/alternating leg intervals, bounding across studio while jumping the rope (one step per turn of the rope)
Box Shuffles, step with no risers
5 minutes
Box Jumps
10 minutes
Step with no risers: 50
Step with 1 riser: 50
Step with 2 risers: 50
Step with 3 risers: 50
I know, i know. Overkill. I need to work on my box jumps for the fitness skills part of the o-course competition in november. I have to do 50 for time on a 20-inch box. I have to stop being scared of box jumps. I have to learn to land on the boxes.
Pullups
"The only way to get good at pullups is to do pullups!"
I banged out four sets of two. Military style. Today for some reason i was so much stronger than on tuesday!!! WOO WOO!!
Abs
Had one of the new trainers work abs with me. It was fun.
Stretch...
15 minutes
Part 1: Trainer Competition Event at work
Long Jump:
6' 6"
Skateboard-Balance:
11 seconds (pathetic!)
Mini-Triathlon
(Versaclimber-250 feet, Rower-300 meters, Treadmill-1 mile):
12:32
Part 2: Studio Training
Hurdle Jumping
Well, in about 20 minutes i jumped it a total of four times. Better than ZERO times, I guess, but that is only about 1/8 the number of tries I gave it. I kept running at it and crashing or stopping right at it. Just like at the park. I will keep trying.
Jump Rope Intervals
15 minutes
This included 1-minute speed jump intervals, 1-minute high knees/alternating leg intervals, 1-minute butt kick/alternating leg intervals, bounding across studio while jumping the rope (one step per turn of the rope)
Box Shuffles, step with no risers
5 minutes
Box Jumps
10 minutes
Step with no risers: 50
Step with 1 riser: 50
Step with 2 risers: 50
Step with 3 risers: 50
I know, i know. Overkill. I need to work on my box jumps for the fitness skills part of the o-course competition in november. I have to do 50 for time on a 20-inch box. I have to stop being scared of box jumps. I have to learn to land on the boxes.
Pullups
"The only way to get good at pullups is to do pullups!"
I banged out four sets of two. Military style. Today for some reason i was so much stronger than on tuesday!!! WOO WOO!!
Abs
Had one of the new trainers work abs with me. It was fun.
Stretch...
15 minutes
GoalGetter said:
......JK
hahaahahah yeah. 12:32 for THREE things, the mile was the last one! it was actually 8:34 for the mile.The Monkey Man said:
...JK
Workout - August 19, 2005
well, patrick kicked my ass again...
here goes:
Pulls - 16 reps total, 65lb
Cleans - 12 reps total, 65lb
I finally got one right, and there is a bright red mark on the middle of my neck to prove it.
Superset:
Squats
145/5 x 4
with
body weight jump squats
12 x 4
RI: 3 minutes
Superset:
Chin-ups, Unassisted
body weight/4 x 4
with
Stability ball hyperextensions
body weight/15 x 4
(two sets with legs apart, two sets with legs together
RI: 45
1-arm Dumbbell Clean and Jerk
20lb, 50 reps, alternating arms
max effort
Stretch
well, patrick kicked my ass again...
here goes:
Pulls - 16 reps total, 65lb
Cleans - 12 reps total, 65lb
I finally got one right, and there is a bright red mark on the middle of my neck to prove it.
Superset:
Squats
145/5 x 4
with
body weight jump squats
12 x 4
RI: 3 minutes
Superset:
Chin-ups, Unassisted
body weight/4 x 4
with
Stability ball hyperextensions
body weight/15 x 4
(two sets with legs apart, two sets with legs together
RI: 45
1-arm Dumbbell Clean and Jerk
20lb, 50 reps, alternating arms
max effort
Stretch
PUke was more likely than pooping this time around. hahahaha! but yeah it was SO tough. I loved it.P-funk said:
Workout - August 21, 2005
I'm out of town today, so I had no access to my hurdles and cones. I did my cardio/endurance/sprint workout today...
squats, pushups, crunches, sprint. I actually had a field m arked off in yards on which to run this morning, so I did finally do true 70-yard sprints!
Total time: 26:48.
About 1/3 of the way into my workout it started POURING, but I decided to stay and finish, thinking it might just be a little cloud. Well, it poured throughout the rest of the workout. Every time I started doing pushups with all those puddles around me, it kinda reminded me of all those scenes in army movies where sergeants are barking at privates while they do pushups in the rain at night with their faces in the mud puddles. That is pretty much what was going on with me. I just didn't want to leave the park! hahahaha!
Needless to say, I just showered, and am abotu to mop up my mother's living room and kitchen and hallway before she wakes up and sees all the crap i dragged in and dripped all over the house.
Oh yeah, I'm in miami. I came to visit my folks for one day. Brothers helped me pay for a ticket. I got here yesterday, leaving today.
-------------
As of yesterday I'm 12 weeks out from my contest, so i'm supposed to get really strict wiht my diet now. It will be the same thing for now, but one day low/no carb, later on two days. Yesterday should have been my first strict day, but that went to shit quickly as I went to dinner with my folks, and we went to our family restaurant and as lame as an excuse as it is, I just wanted to eat "normal" food with my family on the one dinner i was going to have with them. THat was cuban food, and dessert as well. I feel like a cow this morning but that was bound to happen. It's on now. Today i'm strict again.
We're going out for breakfast with my uncle who i just met who recently arrived from Cuba, as well as my best friend and my other old friend who is in town for a few weeks with her baby (who i haven't met yet!)... and then we're going to go sell my car!!! FINALLY! WOO HOO!!!!
Alrighty... just thought everyone would like to know every boring detail of my life here. heh heh heh... I"ll be back...
I'm out of town today, so I had no access to my hurdles and cones. I did my cardio/endurance/sprint workout today...
squats, pushups, crunches, sprint. I actually had a field m arked off in yards on which to run this morning, so I did finally do true 70-yard sprints!
Total time: 26:48.
About 1/3 of the way into my workout it started POURING, but I decided to stay and finish, thinking it might just be a little cloud. Well, it poured throughout the rest of the workout. Every time I started doing pushups with all those puddles around me, it kinda reminded me of all those scenes in army movies where sergeants are barking at privates while they do pushups in the rain at night with their faces in the mud puddles. That is pretty much what was going on with me. I just didn't want to leave the park! hahahaha!
Needless to say, I just showered, and am abotu to mop up my mother's living room and kitchen and hallway before she wakes up and sees all the crap i dragged in and dripped all over the house.
Oh yeah, I'm in miami. I came to visit my folks for one day. Brothers helped me pay for a ticket.
I got here yesterday, leaving today.-------------
As of yesterday I'm 12 weeks out from my contest, so i'm supposed to get really strict wiht my diet now. It will be the same thing for now, but one day low/no carb, later on two days. Yesterday should have been my first strict day, but that went to shit quickly as I went to dinner with my folks, and we went to our family restaurant and as lame as an excuse as it is, I just wanted to eat "normal" food with my family on the one dinner i was going to have with them. THat was cuban food, and dessert as well. I feel like a cow this morning but that was bound to happen. It's on now. Today i'm strict again.
We're going out for breakfast with my uncle who i just met who recently arrived from Cuba, as well as my best friend and my other old friend who is in town for a few weeks with her baby (who i haven't met yet!)... and then we're going to go sell my car!!! FINALLY! WOO HOO!!!!
Alrighty... just thought everyone would like to know every boring detail of my life here. heh heh heh... I"ll be back...
GoalGetter said:
I felt like a jackass, a movie star and an all-star all rolled into one. hahahahaha!The Monkey Man said:
It was great seeing you. Your bro, and I should make the next visit.GoalGetter said:
I was so happy to see you guys. wish i could have spent more time...crisg555 said:It was great seeing you. Your bro, and I should make the next visit.
You guys really do have to make it out here, but please just worry about getting the house right now!!!
Workout - August 22, 2005
Warmup
Versaclimber, 5 minutes
Active Stretching
Core
Rest Interval: 20 sec
Side planks, 30 seconds each side x 3
Oblique Crunch with Opposite Knee to chest, 12 x 2, each side
Single Leg Balance and Reach, 12 x 2, each leg
Reactive Training
Ice Skaters
Resistance Training
Pullups
Scattered throughout workout in between exercises. Total pullups 10.
Incline DB Press
20/10 x 4
RI :45
Step-Up to Balance on 18" box, with shifting dumbbell
15lb/12 x 3, each leg
RI: 30
notes: I would step up while holding dumbbell on the same side as leading leg, bring up trailing leg so my thigh is parallel to the floor, and balance. Once balance is achieved, i would shift the dumbbell to the other hand, while maintaining balance, and then step down, switch the dumbbell back to beginning hand and do it again.
Neutral Grip Pulldowns, standing
#12/10 x 4
RI :45
Superset
Lateral Lunge to Balance and Dumbbell Scaptions
no weight for lunges
10lb/12 x 3 for scaptions
RI :30
Hammer Curls
12.5/15 x 2
RI: 20
Dumbbell Skull crushers
12.5/15 x 2
RI: 20
Cardiovascular
Rowing Machine, 12 :30/:30 sprints
Jogging on Treadmill, 20 minutes
Total time: 32 minutes
Cool down/Stretch
Elliptical, 3 minutes
SMR/Static stretching
Warmup
Versaclimber, 5 minutes
Active Stretching
Core
Rest Interval: 20 sec
Side planks, 30 seconds each side x 3
Oblique Crunch with Opposite Knee to chest, 12 x 2, each side
Single Leg Balance and Reach, 12 x 2, each leg
Reactive Training
Ice Skaters
Resistance Training
Pullups
Scattered throughout workout in between exercises. Total pullups 10.
Incline DB Press
20/10 x 4
RI :45
Step-Up to Balance on 18" box, with shifting dumbbell
15lb/12 x 3, each leg
RI: 30
notes: I would step up while holding dumbbell on the same side as leading leg, bring up trailing leg so my thigh is parallel to the floor, and balance. Once balance is achieved, i would shift the dumbbell to the other hand, while maintaining balance, and then step down, switch the dumbbell back to beginning hand and do it again.
Neutral Grip Pulldowns, standing
#12/10 x 4
RI :45
Superset
Lateral Lunge to Balance and Dumbbell Scaptions
no weight for lunges
10lb/12 x 3 for scaptions
RI :30
Hammer Curls
12.5/15 x 2
RI: 20
Dumbbell Skull crushers
12.5/15 x 2
RI: 20
Cardiovascular
Rowing Machine, 12 :30/:30 sprints
Jogging on Treadmill, 20 minutes
Total time: 32 minutes
Cool down/Stretch
Elliptical, 3 minutes
SMR/Static stretching
Workout - August 25, 2005
Speed Bench
60/2 x 10
RI 30
Shoulder Press
25/5 x 5
RI 60
WG Pulldowns
#6/8, 7, 6
RI 45
One Arm Dumbbell Rows
30/8
35/8 x 2
RI 45
Incline Tate Press
10/10
12.5/10
15/10
RI 30
External Rotation (Cable)
5/10 x 3
RI no rest between sides
Hanging Knee Raises
bw/10 x 2
Decline Crunches
bw/15 x 2
Stretch/SMR
Speed Bench
60/2 x 10
RI 30
Shoulder Press
25/5 x 5
RI 60
WG Pulldowns
#6/8, 7, 6
RI 45
One Arm Dumbbell Rows
30/8
35/8 x 2
RI 45
Incline Tate Press
10/10
12.5/10
15/10
RI 30
External Rotation (Cable)
5/10 x 3
RI no rest between sides
Hanging Knee Raises
bw/10 x 2
Decline Crunches
bw/15 x 2
Stretch/SMR
